We are sorry to announce that the Kids Run for Arizona Baseball Charities being held this Sunday, January 27th has been cancelled due to rainy weather and wet fields. Thank you to all who supports Arizona Baseball Charities.
1 min row/run/air/burpee/lunge
Barbell progression snatch/clean and jerk
Set up all weights and additional plates before you start.
A1. 30x clean and jerks #95/65
3 min rest
B1. 30x power snatch #95/65
3 min rest
5 min rest
:30 seconds on rower AFAP (as fast as possible)
:30 seconds recovery row
Tomorrow Night, January 24th at 7pm!
So you have been CrossFitting for a while now, you show up to class, you don’t quit, but you are ready to take your fitness skills to the next level. Well tomorrow you have your chance! Come test your fitness and challenge yourself in a whole new way! The Level I test is the next step for our CrossFit Scottsdale students, to help understand where you are at in your fitness, and to help earn your spot in the more advanced Level I classes. Whether this this your first attempt or many tries later, come out and see how far you can go in the Level test. You may just walk out of here with a Level I White Band! Want to know what components you need to pass the test? Check out your Success Journal, and be sure to bring them tomorrow for the test!
The Level 1 Test will be held TOMORROW at 7pm, come determined and bring your cheer squad!
Check out NEO Vs A.J ZAMBRUNO at the OC Throwdown last weekend.
5 min jump rope
Strict ring dips
Partner plank and row
1000/1000 switch after each set
Pistols 3-5 reps alternating legs
A1. Front squat 2,2,2,2,2
A2. 21 sit ups after each
2 min rest after last sit up
Push up + air squat + 4 burpees on the min every min
Take 10 min to mobilize and warm up through the following movements.
(DL) deadlift (HC) hand clean (S2O) shoulder to overhead
12 DL/9 HC/6 S2O
8 min amrap
~3 min rest
jump rope ladder
10-20-30-40-50 double or single
5-10-15-20-25 double or single
5 min to move as far up and down as possible
3 min max pull up
“Our lives begin to end the day we become silent about things that matter.”
― Martin Luther King Jr.
Olympic lifting mobility
Rack stretch/high pull/toe drops
Then 3 of the following with a barbell
BR barbell row
HC hang clean position 1
FS front squat
SP strict press
PP push press
PJ push jerk
BS back squat
BNPP behind the neck push press
>20 minutes to establish a heavy single clean
7x power clean
7x bar over burpees (no push up burpee
Coach Nate pushing the metal overhead.
Robert takes a break from strength training to smile. Injuries are part of training
and they happen often. This one was actually from a snow boarding trip. We can scale
and adapt any injury and any movement with KAYYEM fitness. NO EXCUSES!!!!
Workout of the Day:
A1 Front squat 31×1 4-6 reps
A2 Pull up 10-15 reps
A3 Jump rope -45 seconds
5x Rounds/2 min rest
B1 Kettle Bell snatch 20x seconds each arm 10x second rest 8x
C1 max push up 2 min